o harm. Hence
students are advised to undergo the above 10 breathing exercises first
and then, when their lungs have developed the power of endurance, they
should take that up. It will take time, patience, and serious work.
But if the student is sufficiently energetic he will perfect all these
exercises in six months. But follow nature's plan and be slow and steady.

DIET.

You all know that pure food brings pure blood. You should avoid
the two extremes of gluttony and daily fasting and abstemiousness. You
should know (1) What to eat (2) How to eat (3) When to eat.

Concentrated food such as contains the maximum amount of nourishment
in a minimum quantity should be used. The student should study some
reliable hand book on the relative values of food and use his
judgment. We ourselves use nuts, milk, fruits, whole wheat bread, rice
in very small quantity, pulse, etc. Those who are non-meat eaters--and
we advise it strongly--will do well to see to it that their _menu_ has a
good supply of albuminous food, as vegetarians often run the risk of
being overfed as to starch and underfed in nitrogenous foods.

(2) Chew and masticate properly so as to extract the food-Prana in full
and break up the food-substance into very small bits, reducing it to
pulp. Do not be in a hurry to bolt your food but let it linger in your
mouth so as to be properly insalivated and so that the nerves of the
tongue, cheek, etc., may all absorb energy from food. Remember your
stomach is not lined with rows of teeth. This will give you double the
nourishment you get ordinarily, avoid constipation, prevent malnutrition,
non-assimilation and over-eating. Out of a very small quantity of food
you can extract perfect nourishment and thus you avoid loading and
"stuffing" the stomach with unnecessary food. It is also economical in
case you are a thrifty soul! Eat to live. Don't live to eat.

(3) Eat when you are hungry. That cultivated "appetite" that craves for
satisfaction at certain stated intervals of the day and brings on an
"all-gone" fainting, nauseating sensation in the stomach is not real
"hunger." In real hunger there is absolutely no sensation in the stomach
but there is a rich and continuous flow of saliva in the mouth and that
sort of thing makes you enjoy the plainest of fares. Even a dry crust
of bread will taste sweet as Manna. Cut off your breakfasts. Drink
cold water instead. Eat one good, nourishing meal at 12 A. M., and one
light mea